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Mowgli's Workout Log \m/ \m/

Mowglisml

Mowglisml

Well-known member
Got back from vacation and I am ready to hit it again and continue grinding it out. Goals are to further reduce body fat, add strength, and add lean muscle. Just going to have fun. I am going to try out the 5/3/1 for at least the 4 weeks to see how I like it and if I can continue on it. If not, I will probably revert to PHAT.

I will try to stick to maintenance calories and add some cardio on my off days.

let's get started.
 
Week 1 Day 1
PWO Stack
-Proats
-Ergonine
-Hypermax XT
-Active Multi


Intra
-Powerade

OH Press
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-kettlebell swings: 30-40x3
Main Lift:
-Overhead Press: 85x5, 100x5, 110x7
Assistance:
-Dips (bodyweight): 186.6x15, 15, 15, 15, 15
-Chinups (bodyweight): 186.6x10, 10, 10, 10, 10
-DB Side Raises/ DB reverse incline flys: 15x12-15, 17.5x12-15, 12-15

Post
-Peanut Butter Delight Shake from local health store

Through the Day
-Radiate: 1 Scoop

Comments
Felt great to be back at my gym. Went at a different time since I am still not back at work till next week ;) lot's of new faces. My overhead press sucks! My max is 145lbs (no knee momentum) had an awesome workout. Quick pic

Invalid Link Removed
 
Yesterday's adventure involved 1 Beer, 1 tequila shot, and 2 Jack & Cokes :) . Ended at a bar and watched a live band doing some great covers.

Museum of Ice Cream

The IT Experience

Dinner
 
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Week 1 Day 2
PWO Stack
-Proats
-Ergonine
-Pre-kaged
-Active Multi


Intra
-Quake - 1 scoop

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Elliptical: 3 min
-Sitting Leg Curl/ jumping squats: 3x10

Main Lift:
-Deadlift: 215x5, 250x5, 280x10, 315x3

Assistance:
-Good Morning: 70x12, 90x12, 100x12, 12, 12
-Leg Raises/ Rope Hammer Curls: x15, 15, 15, 15, 15/ 30.5x15, 15, 15, 15, 15
-Straight Bar Curls/ DB incline curls: 50x12-15, 12-15, 12-15/ 15x12-15, 12-15, 12-15

Post
-Beast Protein

Through the Day
-Radiate: 1 Scoop

Comments
Another bad ass workout! I felt froggy so I added another set at 315lbs :)
 
Week 1 Day 3
PWO Stack
-Proats
-Ergonine
-HyperMax XT
-Active Multi


Intra
-none

Bench
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-5 min jog
-BB Bench: 95x5, 115x5

Main Lift:
-BB Bench: 140x5, 160x5, 185x7

Assistance:
-DB Bench Press: 50(each hand)x15, 15, 15, 15, 15
-DB Bent Over Row: 60(each hand)x10, 10, 10, 10, 10
-Reverse Grip Cable Tricep/ Cable Tricep Pushdowns: 25x12-15, 35x12-15, 12-15/ 25x12-15, 35x12-15, 12-15
-Crunch Machine: 45x15, 50x15, 55x15

Post
-Beast Protein

Through the Day
-Radiate: 1 Scoop

Comments
I felt like puking after workout. Too much oats. Haha
Yesterday hit up disneyland and finally got on the guardians ride
 
Last edited:
Week 1 Day 4
PWO Stack
-angelhair pasta with pomodoro
-Ergonine
-HyperMax XT
-Active Multi


Intra
-none

Squat
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-8 min jog
-Squat: 135x6, 165x5

Main Lift:
-Squat: 185x5, 215x5, 225x5, 240x5

Assistance:
-leg press: 440x15, 460x15, 510x15, 550x15, 600x15
-leg curl: 110x10, 130x15, 15, 15, 15
-sit calf raise: 185x20, 20, 20
-leg press machine calf raise: 200x20, 20, 20

Post
-local health store protein shake

Through the Day
-Radiate: 1 Scoop

Comments
Another one in the books. Ordered some more multivitamins since i ran out today. Also ordered some helios to help my lower back recover. It's messing with my squat, even un racking the weight hurts my lower back left side where my glute starts.
 
Rest day today.
Cooked from legs yesterday.
Took my ergonine and radiate in the morning to start my day. Visiting the parentals today.
 
Week 2 Day 1
PWO Stack
-4 oreos
-Ergonine
-Hypermax XT

Intra
-BPI BCAAs

OH Press
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-cycling machine: 5 min
-machine side raises: 3x10
-sit bb OH press: 1x10

Main Lift:
-Overhead Press: 95x3, 105x3, 125x4
*note I had to clean it up since the racks were full.

Assistance:
-Dips (bodyweight): 189x15, 15, 15, 15, 15
-Machine Press: 45lbs each handx10, 50x10, 10, 10, 10
-Machine Crunch/ Plate side raises/ Plate front raises/ plate bent over flys: 50x20, 20, 20 / 10x15-20, 15-20 / 10x15-20, 15-20 / 10x15-20, 15-20
-DB side raises/ front raises/ bent over flys: 20x15 / 20x15 / 20x15

Post
-Beast protein shake

Through the Day
-Radiate: 1 Scoop

Comments
Damn! Had some sick pumps. My t-shirt feels skin tight.
 
Week 2 Day 2
PWO Stack
-Ergonine
-HyperMax XT

Intra
-BPI BCAAs

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-KB Swings: 3x10

Main Lift:
-Deadlift: 230x3, 265x3, 295x4

Assistance:
-Good Morning/ Lat Pullovers: 85x12, 90x12, 12, 12, 12/ 25x12, 30x12, 12, 12
-Leg Raises/ EZ Cable Curls: x15, 15, 15, 15, 15/ 22.5x12-15, 12-15, 12-15, 12-15
-Lat Pulldown/ DB curls: 120x12-15, 12-15, 12-15/ 30x12, 25x12-15, 12-15

Post
-Beast Protein

Through the Day
-Radiate: 1 Scoop

Comments
Finally back to work. Have gained weight, but I suspect it is some muscle and water. Clothes still fit good and shirts a bit snugger. Tomorrow is an active rest day so I am planning on doing some steady state cardio with Radiate tomorrow and just pour sweat! Yesterday watched some movies and ate a lot of pizza just to celebrate final day of vacation lol. Super excited for Thursday/ Friday for IT!
 
Hey, I thought you just got back from an exotic vacation. Now you come back home and hit up Disney Land?

I did something wrong with my life...
 
Mowglisml said:
Lol.. the wife and I have season passes. We tend to go a lot haha
Click to expand...

Nice! The closest thing I have to a season pass is the badge I wear to get me access at work. The most exciting thing I did in the past week was take an OG Detonate with a scoop of RE1GN and then get my laundry done!
 
Ricky10 said:
Nice! The closest thing I have to a season pass is the badge I wear to get me access at work. The most exciting thing I did in the past week was take an OG Detonate with a scoop of RE1GN and then get my laundry done!
Click to expand...

Haha! You always go HAM on laundry!
 
Week 2 Day 3
PWO Stack
-Ergonine
-Radiate

Intra
-None

Cardio
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

-Stairs: 16 minutes
-Treadmill Jog: 20 minutes

Post
-Beast Protein

Through the Day
-Radiate: 1 Scoop

Comments
It was nice going in for just cardio. Also, lowering carbs for today.
 
JAMES1980 said:
Loving the idea of taking Quake as intra. Very interesting ! All the best !
Click to expand...

I like it as a pick me up and pump agent after my main lift. Note that this is the caff free version. I also did it that day cuz I had a pre-kaged sample so i wanted to mix it up. I won't do it when I take alphamax, just cuz i am logging that at the moment.
 
Week 2 Day 4
PWO Stack
-Thin Crust Pizza and banana at 4:15 am LOL (i know weird, but I wanted to workout with some food in my system)
-Ergonine
-HyperMax XT

Intra
-none

Bench
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Machine Flys: 3x10-12

Main Lift:
-BB Bench: 150x3, 170x3, 190x7

Assistance:
-DB Incline Bench Press/ DB Incline Row: 55(each hand)x15, 60x15, 15, 15, 14 / 60 (each hand)x10, 65x10, 10, 10, 10
-Machine Flys (drop sets with stretching ~20sec between drop): 100*85*70x12-15, 12-15, 12-15
-Reverse Grip Cable Tricep/ Cable Tricep Pushdowns: 35x15, 42.5x15, 35x15/ 35x15, 42.5x15, 15
-Rope Triceps Pushdown Burner: AMRAP with 2 drops

Post
-Beast Protein

Through the Day
-Radiate: 1 Scoop

Comments
Had another great workout. Really felt my chest pumping today. The bench weight felt really easy today (taking yesterday off to recover). The hypermax pumps were not so much vascular today, but felt more like a tissue swell. I felt thicker.

Some chest nudes
 
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Week 2 Day 5
Upon Waking Up
-Ergonine
-200mg Caffeine Pills
-Helios: 1 scoop

PWO Stack
-hypermax xt

Intra
-none

Squat
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-0.5 mile jog
-some leg presses

Main Lift:
-Squat: 190x3, 225x3, 255x5

Assistance:
-front bb squat: 115x12, 13, 13
-Leg Press/ leg press calf extension: 530x15, 550x15 / 550x20, 20, 20
-Leg Curls: 130x10, 10, 10, 10, 10
-Sitting Calf Raises: 185x20, 20, 20

Post
-Beast protein shake

Through the Day
-Helios: 1 scoop

Comments
Drank a serving of Helios last night and then went to AYCE Sushi and then watched IT. Pretty good movie with a couple of jump scares that got me.
Got home late so I couldn't work out first thing in the morning today. I will be logging later on today. I'll set up template above and fill in later.
Update: **** awesome workout. I'm beat
 
Also,, my weight fluctuated today. Dropped to 186.8..

Update:
Only 3 servings of helios so far and i am starting to feel it healing my lower back. Squats felt great today
 
Week 2 Day 6
Upon Waking Up
-Ergonine
-1 scoop radiate
-Helios: 1 scoop

Active Rest
-went on a 40 min trail walk with my pup and wife.
-have some yard work to do as well. About to start that after 1/4 scoop reign ;)

Through the Day
-Helios: 1 scoop
-1scoop radiate
Comments
 
Week 3 Day 1
PWO Stack
-Ergonine
-Hypermax XT
-Helios

Intra
-None

OH Press
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-machine side raises: 3x10, last rep AMRAP

Main Lift:
-Overhead Press: 100x5, 115x3, 125x3

Assistance:
-Dips (bodyweight)/CH chinups: 188.6x15, 15, 15, 15, 15/ x10, 10, 10, 10, 10
-Machine Press/ DB side raises: 45lbs each handx12, 12, 12 / 20x12, 12, 12

Post
-PES vegan protein shake
-Muscle Pharm armor v

Through the Day
-Radiate: 1 Scoop
-helios

Comments
Started week 3 early cuz i'll be at the olympia this weekend. So i'll be doing. Today, tomorrow on. Off tuesday. On wed and thurs and then party! I'm pretty much out of protein and dipping into my wifes' tubs. Almost out of ergonine. Hopefully pic up goodies in vegas. Great workout today. Supersetted everything to get in and out and in time for some steelers football
 
Week 3 Day 2
PWO Stack
-Ergonine
-HyperMax XT

Intra
-Helios: 1 Scoop

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Incline Walk Treadmill: 5 min
-few reps of SLDL

Main Lift:
-Deadlift: 250x5, 280x3, 315x2

Assistance:
-Good Morning with 45lbs Plate (holding in front of chest)/ leg raises: 45x12, 12, 12, 12, 12 / x15, 15, 15, 15, 15

Post
-PES Vegan protein
-Muscle Pharm Armor V

Through the Day
-Radiate: 1 Scoop
-Helios: 1 Scoop

Comments
I felt a bit sluggish today. Hypermax put me in the mood and ended up having a pretty good workout. Just a bit extra tired today and will need a lunch nap and probably go to bed early.
 
Week 3 Day 3
PWO Stack
-Ergonine
-Radiate

Intra
-QuaLios - Quake 2 scoops + Helios 1 Scoop

Cardio & Biceps
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set
-Treadmill Level 10-12 incline @ ~3 mph: 12 minutes
-Treadmill Jog: 8 minutes

-Incline DB Curls/ Preacher Curls: As many sets of possible of 10-12 reps
-Cable Hammer Curls/ Preacher Curls: 3x10-12
-Cable EZ bar curl 1 drop set of 3x12
-Sitting machine isolation curls: 1 drop set of 3x12

Post
-PES Vegan Protein
-Muscle Pharm Armor V

Through the Day
-Radiate: 1 Scoop
-helios: 1 scoop

Comments
I wanted to do arms yesterday, but ran out of time. I threw them in today. About 15min total of bicep work. Supersets and drop sets with minimal rest and my arms biceps were swole. I still like Tri/Bi work same day to make the arm look huge. Good workout today.
 
Week 3 Day 4
PWO Stack
-Ergonine
-HyperMax XT

Intra
-helios

Bench
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Machine Flys: 3x10-12

Main Lift:
-BB Bench: 160x5, 180x3, 205x2,205x1

Assistance:
-DB Incline Bench Press/ DB Incline Row: 60(each hand)x15, 15, 15, 14, 13 / 60 (each hand)x10, 65x10, 10, 10, 10
-Cable Flys: 15x12-15, 12-15, 12-15*drop all the way down the weight
-Cable Tricep Rope Pushdowns: 30x15, 50x12*drop all way down, 40x12*drop all way down

Post
-PES Vegan Protein

Through the Day
-Radiate: 1 Scoop
-Helios: 1 scoop

Comments
Great workout today. Feels good having the wifey following me around with same 5/3/1 routine she joined me this week haha

Some nudes
 
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Week 3 Day 5
PWO Stack
-Ergonine
-HyperMax

Intra
-Helios: 1 scoop

Squat
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-5 min jog

Main Lift:
-Squat: 215x5, 240x3, 270x4

Assistance:
-Sitting Calf Raises: 185x20, 20, 20*
-Leg Curls: 130x10, 10, 10, 10, 10*
-Leg Press/ leg press calf extension: 170x20, 210x17, 220x15, 15, 15* / 190x20, 210x20, 220x20*
*drop set was AMRAP

Post
-SAN Vegan Protein
-Muscle Pharm Armor V

Through the Day
-Helios: 1 scoop
-Radiate: 1 scoop

Comments
Last serving of hypermax enjoyed it except for the taste. Damn I am even more impressed with helios this time around. 1 week and my lower back is almost 100%. My squats are back! I felt great and strong doing the reps. Did a drop set on the last set of all assistance work and just obliterated myself. The leg press I did two AMRAP wide stance and then narrow (sweet sweet pain). I have maintained weight at 186lbs and happy with it. Last workout of the week. Tonight will probably go to the fair and then sleep and wake up early to get on the road to Vegas My. Olympia Expo!
 
Week 4 Day 1
PWO Stack
-Ergonine
-Ultimate Orange - 1 serving

Intra
-Helios - 1 Scoop + Quake (Caff-Free) - 2 Scoops

OH Press
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Overhead Press

Main Lift:
-Overhead Press PR: 150x1, 155 failed attempt

Assistance:
-DB Shoulder Press: 35x15, 40x15, 15, 15, 15*
-DB Side Raise/ Sitting DB Side Raise/ DB Front Raise: 15x12-15, 12-15, 12-15*
-Machine Reverse Flys/ BB Upright Row: 70x20, 80x20, 115x20/ 40x20, 20, 60x20
-Machine Shoulder Press: Burn out
-Machine Lateral Raise: Burn out
*Drop sets for AMRAP

Post
-Protein Shake (not sure brand)
-Muscle Pharm armor v

Through the Day
-Radiate: 1 Scoop
-Helios

Comments
5/3/1 Program says to deload this week, but I am not in need for one. I'll be attempting some PRs when I feel them. Happy to hit 150 today. Failed to press 155. Ultimate Orange hits hard for only 100 mg of caffeine, but after about 40 min I was in the zone! Flavor wise, eh. They whey protein in it threw me off found it kind of gross haha. Maybe with ice cold water. The Quake was for hypertrophy shoulders after PR attempt. The pumps were intense today! I'll be bouncing around pre-workouts. I got an exaggerated amount of samples this weekend at the olympia haha. I think i'll save my Ep1logue for after my bday early October! and run that bad boy for 8 weeks ;)
 
Week 4 Day 2
PWO Stack
-Ergonine
-Ghost Legend x Warheads - Sour Watermelon

Intra
-Helios: 1 Scoop + Off the Chain Aminos - 1 Scoop

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Incline Walk Treadmill: 5 min
-Some reps of Deadlifts building up. Kept them to about 1-2 reps

Main Lift:
-Deadlift: 365x1 (hit my PR from last attempt)

Assistance:
-Good Mornings/ Cable Row: 80x15, 15, 15/ 120x15, 140x15, 15*
-Leg Raises/ Pulldowns: 15, 15, 15/ 120x15, 15, 15*
-Sitting DB Bicep Curls/ Cable EZ Bar Curls: 25x12, 20x12, 12*/ 35x12, 30x12, 12*
-Burn out on machine preacher curl failed at 8 reps haha
*Double Drop sets for AMRAP

Post
-Quest Cinnamon Toast Crunsh
-Muscle Pharm Armor V

Through the Day
-Radiate: 1 Scoop
-Helios: 1 Scoop

Comments
That Ghost pwo hits pretty nicely. I just didn't like that it is underdosed on l-citrulline and BA. I believe because they want you to buy the stack. Pre, Intra, and Muscle builder. The taste is just so good! Wasn't able to hit a PR today, but I matched my last one, but with much cleaner form! Cooked my back and bi's. Looking forward to an active rest day tomorrow. Either jog or stairs or both. The quest protein was so damn good as well! I've been missing out with plain flavors that I buy (because they are on special haha)
 
Mowglisml said:
Week 4 Day 2
PWO Stack
-Ergonine
-Ghost Legend x Warheads - Sour Watermelon

Intra
-Helios: 1 Scoop + Off the Chain Aminos - 1 Scoop

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Incline Walk Treadmill: 5 min
-Some reps of Deadlifts building up. Kept them to about 1-2 reps

Main Lift:
-Deadlift: 365x1 (hit my PR from last attempt)

Assistance:
-Good Mornings/ Cable Row: 80x15, 15, 15/ 120x15, 140x15, 15*
-Leg Raises/ Pulldowns: 15, 15, 15/ 120x15, 15, 15*
-Sitting DB Bicep Curls/ Cable EZ Bar Curls: 25x12, 20x12, 12*/ 35x12, 30x12, 12*
-Burn out on machine preacher curl failed at 8 reps haha
*Double Drop sets for AMRAP

Post
-Quest Cinnamon Toast Crunsh
-Muscle Pharm Armor V

Through the Day
-Radiate: 1 Scoop
-Helios: 1 Scoop

Comments
That Ghost pwo hits pretty nicely. I just didn't like that it is underdosed on l-citrulline and BA. I believe because they want you to buy the stack. Pre, Intra, and Muscle builder. The taste is just so good! Wasn't able to hit a PR today, but I matched my last one, but with much cleaner form! Cooked my back and bi's. Looking forward to an active rest day tomorrow. Either jog or stairs or both. The quest protein was so damn good as well! I've been missing out with plain flavors that I buy (because they are on special haha)
Click to expand...
Man I want to try ghost pwo. I love warheads. I have 3 tubs of Ghost protein and haven't opened one yet.
 
Wimsicle said:
Man I want to try ghost pwo. I love warheads. I have 3 tubs of Ghost protein and haven't opened one yet.
Click to expand...

It taste just like them! So good. Dude I slept on the Ghost protein! :( i waited on the last day of Mr. O and all they had was BCAAs. Protein was going for 2 tubs for 50$.
PM your addy. I think I have a sample that I can send you.
 
Week 4 Day 3
PWO Stack
-Ergonine - finished my tub. Got some creatine at Olympia so i'll be doing just creatine moving forward.
-HydroxyElite - 2 Pills

Intra
-None

Cardio
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

-StairMaster: 15 minutes
-Treadmill Incline Walk: 5 minutes
-Treadmill Jog: 10 minutes
-Treadmill Incline Walk: 5 minutes

Post
-Proats
-Muscle Pharm Armor V

Through the Day
-Radiate: 1 Scoop ...this concludes my tub of Radiate :(
-Helios: 1 scoop

Comments
Had a great cardio session today. I just hate crashes after taking a DMAA product. Radiate > HydroxyElite. I have a bunch of fat burner samples that I will be taking on my cardio days. My lats, traps, and hams are damn sore today from yesterday. I have been doing something different this week. I've been increasing my proats (post workout) and eating very minimal carbs for lunch and dinner, usually from veggies. I want to see how I respond to this.
 
Week 4 Day 4
PWO Stack
-Scitec - Crea Star
-Finaflex - Stimul8 RTD

Intra
-Gatorade + Helios + Finaflex - Stimul8 Pumped

Bench
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Machine Flys: 3x12-15

Main Lift:
-BB Bench: 225x1

Assistance:
-Incline BB Bench: 135x17, 145x15
-DB Incline Bench Press: 60x15, 55x15, 70x9*55x4*DB Flys 30x12
-Cable Reverse Grip EZ Bar Triceps Pushdowns/ Cable Triceps EZ Bar Pushdowns: 30x15, 42.5x15, 15/ 30x15, 42.5x15, 15
-Rope Triceps Pushdowns: 50xAMRAP*25xAMRAP*15xAMRAP, 50xAMRAP*25xAMRAP*15xAMRAP
-Cable Flys: 15x15, 20x10*AMRAP*AMRAP
-Dips: x8, x4
-Machine Flys: 100xAMRAP*AMRAP*AMRAP

Post
-SAN Casein
-Proats + Egg & Vegan Sausage Wrap

Through the Day
-Helios: 1 scoop

Comments
Had a great workout today and went hard on my chest to force it to grow haha. Those Finaflex products were garbage! Really though they were not effective at all. Prop blends and underdosed. Good thing I got those samples out the way. Couldn't break my PR. I am guessing I probably build my strength back up to the start before my 4 week cut and then 2 week vacation. So far I am really liking this program, I may give it another 4 week cycle, but I keep itching to go back to a PHAT when I start my new Olympus Labs products that are sitting in the cupboard :)
 
Week 4 Day 5
PWO Stack
-Scitec - Crea Star
-Bang - Cotton Candy

Intra
-Quake

Squat
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-4 min jog
-BB Squats

Main Lift:
-Squat: 305x1 (PR), 310x1, (PR), 315x1 (PR)

Assistance:
-Leg Press: 210x15, 15, 15, 15, 15*AMRAP*AMRAP
-Leg Curls: 130x10*AMRAP*AMRAP, 10*AMRAP*AMRAP, 10*AMRAP*AMRAP
-Sitting Calf Raises: 185x20, 20, 20*AMRAP
-Machine Calf Extensions: 230x20, 20, 20*AMRAP

Post
-Opti-Fit Lean Shake + Pop Tarts DD Chocolate Mocha
-Muscle Pharm Armor V

Through the Day
-Helios: 1 scoop

Comments
I forgot to NOT take Crea Star since Bang already has creatine haha oh well. Quake helped with quad pumps today. Damn I feel good today. Breaking PRs left and right! So happy to finally squat 3 plates ;) I want to shout it at the top of a mountain like Ron Burgandy. lol. Overall great workout today and just beasting through the assistance work! Today is also 3.5 years of marriage so hopefully I don't celebrate too hard tonight
 
Week 4 Day 6
Upon waking up
-Scitec - Crea Star
-Synedrene - 1
1 he later
-Muscle Pharm Armor V
-big ON bday cake shake

Through the Day
-Helios: 1 scoop

Comments
Today is a rest day and I needed it. Last night stuffed my face with a huge Salvadorean dinnee. Garlic and salsa shrimps, rice, and a vegetarian pupusa
 
Week 4 Day 7
Upon waking up
-Scitec - Crea Star
-Synedrene - 1

Went for a run with my pup
Invalid Link Removed

-post helios 1 scoop
~30 min later
-PES protein4oats with oats for Breakfast
-Muscle Pharm Armor V

Through the Day
-C&P - Alpha PCT

Comments
Found a Alpha pct lying around with half a months worth that i'll finish off. Give me a boost in the bedroom dept ;) and overall well being boost. The run felt great and this week back to some 3x5's with increased weight.
 
Week 5 Day 1
PWO Stack
-Scitec - Crea Star
-Nutrex - Outlift - Fruit Punch

Intra
-Chaos & Pain - Helios - 1 Scoop

OH Press
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Machine Shoulder Press: 3x10-12

Main Lift:
-Overhead Press: 90x5, 105x5, 120x6

Assistance:
-Bent over DB Flys/ DB Shoulder Press: 20x15, 25x15, 15, 15/ 50x15, 12, 12, 8*30x10
-DB Side Raise/ Sitting DB Overhead Triceps Extension: 20x15, 13x15, 15/ 50x15, 60x13, 12
-Sitting Front DB Raise/ Rope Triceps Pushdown: 15x12-15, 12-15, 12-15*AMRAP/ 35x12-15, 12-15, 12-15*ARAMP

Post
-Protein Shake (not sure brand)
-Muscle Pharm armor v

Through the Day
-Chaos & Pain - Alpha PCT - 3 Pills
-Off the Chain BCAAs

Comments
The shoulder pumps were insane today! I think it was the combination of higher carbs over the weekend and the Outlift preworkout. My shoulders felt like popping and I can barely lift my arms. Had a great 3d look in the mirror. Overall awesome way to start the week. I think I'll be throwing in evening cardio this week see how it treats me.
 
Week 5 Day 2
PWO Stack
-Scitec - Crea Star
-Off The Chains Aminos - 2 Scoops + Scitec - Ami-NO Xpress - 1 serving packet

Intra
-Continued sipping my off the chains and ami-no Xpress

Deads
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Some reps of Deadlifts building up. Kept them to about 5 reps

Main Lift:
-Deadlift: 220x5, 255x5, 290x6

Assistance:
-CG Chinups/ Machine Crunches: 187.4x12, 10, 10/ 15, 15, 15
-NG Cable Row: 140x15, 160x12, 12, 160x14*AMRAP
-Lat Pulldowns/ Straight Bar Curls: 120x12, 12, 12*AMRAP/ 40x15, 50x12, 12*AMRAP
-Rope Cable Hammer Curls: 30*AMRAP*AMRAP*AMRAP
-Alternate DB Curls Burn Out: AMRAP with 1 drop set

Post
-FinaFlex - Clear Protein - Strawberry
-Muscle Pharm Armor V
-Gaspari Hyper Aminos

Through the Day
-Chaos & Pain - Alpha PCT - 3 Pills
-Helios: 1 Scoop

Comments
Off the chains woke me right up and got me ready to go. The Ami-No Xpress was alright some decent pumps, but underdosed for a pump product. Deads felt great today. Last night went for a run with my pup and my wife 16 min ~1.5 miles. Was able to drop around 3 lbs today from the weekend haha ;) Yesterday I was at 190 lbs
 
Week 5 Day 3
PWO Stack
-Scitec - Crea Star
-Re1gn - Dragons Mist - 3/4 scoop
-Chaos & Pain - Helios

Intra
-None

Cardio
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

-Treadmill Incline Walk @ Lvl. 11, ~3 mph: 15 minutes
-Treadmill Jog @ ~5.5-6.0 mph: 15 minutes

Post
-Scitec - 100% Whey - Vanilla
-Muscle Pharm Armor V

Through the Day
-Chaos & Pain - Alpha PCT
-Off The Chain BCAAs

Comments
Good session. Love that Re1gn acts like a thermo for me and I got some cold sweats during my session. Hate having rest days (even just easy cardio days), but I really needed it this week. Last weeks squat PR still has me barely recovering. Really pumped already to hit chest tomorrow!
 
Week 5 Day 4
PWO Stack
-Scitec - Crea Star
-Ghost -Legends - 1 sample packet

Intra
-Gatorade + Ghost - BCAAs - 1 Scoop

Bench
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-Machine Flys: 3x12-15

Main Lift:
-BB Bench: 140x5, 165x5, 185x6

Assistance:
-BB Bench: 155x15
-Incline DB Bench: 55 (each hand) x 12, 60x12, 12, 12 [note, Adjusted the incline angle each set]
-Machine Plated Chest Press: 35 (each hand) x 15, 15, 15
-Cable Flys: 20 (each hand) x 10*10x10, 20x10*10x10, 20x10*10x10
-V Bar Triceps Pushdown: 50x12, 12, 12, 12
-Rope Overhead Tricep Extension: 30x10-12, 10-12, 10-12
-Pushups: 3x4-6

Post
-Scitec - 100% Whey - Vanilla

Through the Day
-Chaos & Pain - Alpha PCT
-Helios: 1 scoop

Comments
Decent pump from the pre & intra Ghost products. I believe it's around 5g of citrulline. Would have been great to see 6 grams, but this still hit pretty good and I can feel my chest and triceps swell up. Overall good workout and another one in the books.
 
Week 5 Day 5
PWO Stack
-Mesomorph - Rocket Pop - 1 serving

Intra
-Quake - 1 scoop + Helios - 1 scoop

Squat
Note: All weight is in pounds (lbs). Forward slash represents super-set. "*" dash is a drop set

Warmup:
-4 min jog
-BB Squats

Main Lift:
-Squat: 190x5, 220x5, 250x7

Assistance:
-Front BB Squat: 95x12, 105x12, 120x10
-Leg Press/ calf extensions: 600x15,15,15*AMRAP/ 600x20, 20, 20*AMRAP
-Sitting Calf Raises: 185x20, 20, 20*AMRAP

Post
-Proats w/ recess pb cup and salmon jerky
-Muscle Pharm Armor V

Through the Day
-Chaos & Pain - Alpha PCT

Comments
Didn't have enough time for leg curls but I went hard with presses and squats! Felt great. Missed me some mesomorph!
 
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